WOD
For Time:
Buy-In: 1 Mile Run or 1600 m Row
Directly Into…
27-21-15-9:
Kettlebell Swings 35/53
Pull-ups
Thrusters 55/75 M45/75
GENERAL WARM-UP
1 Minute Run
1 Minute Slow Wall Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/1 Min Arch Hold
1 Minute Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 30 Seconds Each Side
AFTER PARTY
WORKOUT VARIATIONS
HOME GYM
For Time:
Buy-In: 1 Mile Run
Directly Into…
27-21-15-9:
DB Swings 35/50 M25/40
Pull-ups/BOR
Single DB Thrusters
MODIFICATIONS
1 Mile Run
- 2,000/1,600 Bike (Assault, Echo, Schwinn)
- 1600 Meter Row
THRUSTERS
- Double Dumbbell Thrusters
- Single Dumbbell Thrusters
KETTLEBELL SWINGS
- Single Dumbbell Hang Power Snatches
- Single Dumbbell Russian Swings
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Ring Rows
- Jumping Pull-ups
- Dumbbell Rows From Plank Position
- Barbell Bent Over Rows
- Double Dumbbell Bent Over Rows
- Single Dumbbell Bent Over Rows
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
